Paradiso CrossFit WOD

30min EMOM: Minute 1 – Rope Climb Minute 2 – Run Minute 3 – Thrusters

Every 90sec for 18min: Min 1: 1-3 Strict Bar Muscle Ups Min 2: 70% set of Bar Muscle Ups Min 3: 1 minute plank hold w/weight 10-90lbs 15min AMRAP: 10

5×3 Back Squat Unbroken 4 Rounds for time: Muscle Ups Wall Balls DB Push Press

40 AMRAP 25 Abmat SIt-Ups 50 double-unders 100m walking lunge

Running DT with a partner: 10 Rounds: Run 400m 1 Round of “DT”

Deadlift ME Set @70% 4×8 Strict Behind the Neck Press 3 Rounds: 10 Handstand Push-Ups 20 Hang Squat Cleans 3 Rope Climbs

For time: 50 wall balls 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-ups 50 wall balls

30min EMOM: Minute 1 – Row Minute 2 – Deadlift Minute 3 – Burpees onto a plate

Every 90sec for 18min: Min 1: Handstand walk ME Min 2: 10-15 Ring Push-Ups Min 3: 30 Hollow Rocks 15min AMRAP: 10 Overhead Squats 15 Box Jumps

5X5 Back Squat Unbroken 5 Rounds for time: Air Squats Pull-Ups Power Cleans